12 Free Weight (Dumb Bell) Resistance Exercises to Work Out the Whole Body.

The Chest

Chest press: Works your pectorals, the front of deltoids and the triceps.

1) Lie flat with your back on the bench and feet on the ground either side for stability. Hold a dumbbell in each hand so they are in line with your chest.

2) With your palms facing forward push the dumbbells upwards above the chest until your arms are extended.

3) Lower the dumbbells slowly until they are back in the starting position in line with your chest. Repeat the exercise.

Points to remember:

When you extend your arms do not lock your elbows.

Keep your back flat on the bench at all times, otherwise you are using your back to lift instead of the appropriate muscles.


Chest Flies: Works your pectorals, deltoids and triceps.

1) Lie flat with your back on the bench and feet on the ground either side for stability. With your palms facing each other hold the dumbbells directly above your chest.

2) Arms should be slightly flexed, keep this flexion throughout the whole exercise.

3) Bring the dumbbells down to your sides by opening up your arms in an arc motion.

4) Once your arms are parallel to the floor bring the dumbbells back up through this arc motion until they meet once again above your chest. Repeat the exercise.

Points to remember:

Keep the flexion in your elbows throughout the whole exercise.

Keep lower back on the bench at all times and keep abdominals tight.

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